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Essential fatty acids, or EFAs (ALA, DHA, EPA, Omega 3, Omega 6 and Omega 9), are fatty acids that must be included in every personâ€™s diet to maintain good health. These EFAs essay an important role in the life and death of cardiac cells. Many people avoid fatty acids as they are under the misconception that they are fattening. Fatty acids are good for you as long as they are consumed in moderation.
EFAs play an essential role in Producing enzymes, hormones, Maintaining Blood pressure, heart rate, fertility and regulating metabolism.
Health Benefits of Fatty Acids:
Emotional diseases like depression, Bi-polar disorder and mood swings can be cured when your diet includes EFA- Omega 3 rich foods. A recent study reveals that the Japanese have an unexpected low rate of mood swings. The reason might be attributed to the fact that Japanâ€™s population consumes 147 pounds of fish per capita.
Brain and Retina Health
Omega 3 also known as Docosahexaenoic acid (DHA) is essential for brain development. A lack of omega-3 can cause a communication breakdown in the brain. Memory loss, lack of concentration, general learning difficulties are a few danger signals, to watch out for.
The anti-inflammatory effect of omega 3 plays a positive role within the retina.
Minimizes The Risk Of Cancers and Attacks
EFA rich foods on regular consumption can improve the bodyâ€™s immunity and reduce the risk of breast, oral, colon and ovary cancers. The risk of cardiovascular diseases like heart attacks and strokes can be minimized by consuming fatty fish at least twice a week. Blood clotting and elasticity of blood vessels is also improved.
Healthy Intake, Healthy Baby
Pregnant women are advised to consume EFAs to provide adequate nutrition for themselves and the foetus. DHA is naturally found in the milk of lactating mothers. Infants who receive adequate amounts of EFAs have higher IQs and a sharper brain. During the first six months, these infants were two months ahead of those babies whose mothers had lower DHA levels. Additionally, it has been proved that children who ate fatty fish less likely develop Asthma and Alzheimerâ€™s disease.
Reducing the Symptoms of PMS
The physical and emotional symptoms of Pre Menstrual Syndrome (PMS) ranging from mild discomfort, moodiness, bloating, headaches, fatigue, food cravings etc, can be controlled by including as little as 1-2% of EFAs in your daily diet, according to researchers of a Brazilian University.
Healthy Hair, Nails and Skin
Consuming EFAs works wonders for your skin and hair as well. With regular consumption of EFAs, your Skin begins to glow and your hair shines with strength. Conditions like dry skin-hair, flaky scalp, split ends, acne, and brittle nails will be cured. Hair will grow faster and stronger. The Texture and softness of your skin will be improved as well.
Few Sources of EFAs
Flax Seeds, Nuts: Nut especially walnuts are extremely rich in Omega 3, Berries: Strawberries, blueberries, etc. Fish: Oily fish (Salmon, Tuna, and Shrimp) is an excellent source of EFA, Plant and animal produce: Corn, oranges, green leafy vegetables, kidney beans, whole grains and soya, meat and eggs are rich in poly saturated fats, Vegetable oil: Olive oil, peanut butter, sesame and sunflower oil are few other good sources of EFAs.
Many age-related diseases are treated by simply supplementing your diet with Essential fatty acids. So, itâ€™s time we start treating fatty acids right and give them their place in your food plate.